Sleep medicine specialist and expert Dr. Robert Rosenberg of Answers for Sleep, states:
“There are two simple, cost-effective ways to get regular sleep. The first is exposure to natural sunlight within two hours of awakening. The second is to establish a consistent, calming, bedtime routine. Studies indicate repeatedly that children who live in a family environment where sleep is prioritized through wholesome bedtime routines grow up healthier, happier, and more successful.”
The solution to your family’s wellbeing could be as simple as a consistent bedtime routine.
Did you know...
...study after study conclude that children maintain good sleep and health habits for a lifetime when they learn that a bedtime routine is important? And the easiest way for them to learn that is by enjoying bedtime starting from birth.
...current research relate lack of sleep and even late bedtimes for children result in diabetes and obesity?
...the first thing a sleep expert will recommend to get better sleep (and consequentially better grades, health, and happiness) is a consistent bedtime routine? They might call it “sleep hygiene” but it’s the same thing.
Here’s what sleep and parenting experts say about what makes for a good bedtime routine.
Keep it consistent
If you’re planning on sleeping, you have to plan for sleep. The Bedtime Blueprint is a very handy planner for sleep. It has all the advice from sleep experts in one place. You can download it here. Do things in the same order. Is it PJ’s first and then toothbrush time? Then stick to that. Don’t switch it up and have toothbrush time before PJ’s.
Dana Obleman, creator of the Sleep Sense program points out that while you might find a bedtime routine boring, a little boredom is preferably to moody children. She has this to say about consistency.
How you “Do Bedtime” is just as important as what you do during bedtime
When parents are confident about getting the kids – and themselves – to sleep everyone gets more sleep. You can read about it here. In addition to confidence, slowing your movement down, speaking a bit softer, dimming the lights all contribute to an easier transition to sleep.
...and honestly, who couldn’t use some intentional calm-down time every day?
Start with Snuggling
Snuggling up sets the tone of the bedtime routine. Leaves adults and children feeling warm and happy.
Gentle Touch or Massage
Bedtime probably isn’t the best time to get everyone excited with “This Little Piggy” or “5 Little Monkeys Jumping on the Bed” (even though they’re SO much fun!). Find an alternative gentle way to massage and touch the child in your care. Psychological research indicates that this kind of physical connection can ease and possibly prevent bad dreams.
Share a lullaby
The song doesn’t have to be anything fancy – any calm song will do. “You Are My Sunshine” or just singing on the vowel “ooo” is a beautiful bonding activity between you and the child in your care. Songs bring us into the moment, create bonds between the caregiver and child, cue sleep, and are memories that last a lifetime.
Read
Many parenting experts advise that the child choose what to read. That can get tricky in cases where a child chooses an extra-long or over-stimulating book. It’s might be best to have the child select from an anthology or a special bedtime book with short poems, stories, and activities. Then they can choose what parts they’ll read that night or in the case of a poem, how many times you’ll read it together or even act it out.
It’s very important to set up bedtime boundaries. The “Just one more story, pleeeeeez?” can become as much of a bedtime habit as quiet time together!
Intentional relaxing
When I was 8, my mother taught me how to tense and then relax my muscles from my toes up to my face. It was a total game changer! I took that “sleep tool” with me everywhere - on sleepovers, summer camp. Not only did I get to sleep faster, I felt empowered by a new skill.
Gratitude
Talk about the day with and attitude of gratitude. You’re connecting with your child, listening, and giving them a habit of thought that will set them up not only for sleep, but for a better tomorrow.
You’ll discover that these important components of a bedtime routine that works, are good for all ages. And being able to take concrete steps towards getting sleep will give you a feeling of accomplishment which diminishes stress and invite sleep.
Because a bedtime routine that works gives you free time in the evening, keeps the crankies away, and blesses your children with a lifetime of good health.
o